14/07/2026
Urge Surfing
Helpful for supporting children, young people, and adults with urges related to: Self Harm, Compulsions, Aggression, Harmful Eating Behaviours, Addictive Behaviors.
This is an incredibly useful tool because it helps individuals recognize and ride out their strong impulses, rather than acting on them. When it comes to self-harm, aggression, compulsive behaviors, or addictive patterns, urges can feel overwhelming and immediate. The urge surfing technique teaches people to visualize their feelings like a wave: they build awareness of the urge, notice its rise and fall, and remind themselves that it will pass.
How to urge surf:
1. NOTICE THE TRIGGER
When you recognise a trigger, pause and acknowledge it without judging yourself. Bring your attention to the present moment and notice what you are feeling.
1. RIDE THE RISING URGE
As the urge builds, observe your thoughts and feelings with curiosity. You may be feeling physical symptoms. Imagine yourself on a surfboard riding the safe of the craving as it builds. Accept the intensity of the urge without acting.
3. STAY PRESENT AT ITS PEAK
When the urge feels strongest, remind yourself that it won't last forever - like a wave, the intensity will eventually settle. Breathe, stay grounded, and let the feeling come and go naturally.
4. LET IT FALL
As the urge starts to fade, notice how the sensations become less intense. Remember that you got through it, and each time you practise, you build resilience.
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